It also works well refrigerated and reheated in the microwave.
Total baking time can be up to 1.5 hours.
Total 4g net carbs per 100g
190 calories, 13g fat, 14g protein
Ingredients:
For the crust
- 1 cup almond flour (80g)
- 30g butter
- 3 egg whites
For the filling
- 6 large eggs
- 120g ham (I used Tesco Finest Wiltshire ham)
- 300g full fat cottage cheese
- 100ml full fat milk
- 2 stalks of spring onions (20g)
- half of a medium red pepper (70g)
- 40g of grated cheddar
- 40g of grated parmesan
Method:
- Preheat the oven to 190C/375F/Gas Mark 5
- Whisk egg whites slightly and add melted butter
- Add egg and butter mixture to almond flour and mix well
- Press almond mixture into a pie dish to cover bottom and sides
(I used a 10-inch diameter dish) - Stick the dish in the oven and bake on its own for about 15-20 minutes
- Remove the dish from the oven and add filling ingredients in layers: cottage cheese, followed by chopped spring onions, chopped pepper and sliced ham
- Beat the eggs lightly, add milk and beat a bit more until mixed well
- Pour egg and milk mixture into the quiche
- Stick in the oven and bake for further 45 minutes, or until eggs are fully set
- Sprinkle cheddar and parmesan on top and bake for further 15 minutes, or until golden
Nutritional information:
In total, using the amounts above:
- per total, using the amounts above: 2306 cal, 42g net carbs, 160g fat, 163g protein
- per 100 grams of the mixture: 190 cal, 4g net carbs, 13g fat, 14g protein
- per 1 serving, assuming quiche is divided into 6 slices:
385 cal, 7g net carbs, 26g fat, 27g protein
Variations:
There are obviously all sorts of possibilities on the filling – experiment with different cold meats, cheeses and vegetables. One word of caution though – do not include too many vegetables, as they add further moisture to the mix once it is baking, and so can make your quiche soggy (thanks to @LowCarbTiki for highlighting this for me – my initial attempt failed miserably due to there being too much veg!)